Foam roller exercises

Discover all of the foam roller exercises that you can do with the BLACKROLL® STANDARD, MED, GROOVE and FLOW.

Discover all of the foam roller exercises that you can do with the BLACKROLL® STANDARD, MED, GROOVE and FLOW.

Foam roller exercises can be performed in two different ways: they can be used for regeneration when the roller-based fascia training is carried out slowly or can be activating by quickly rubbing the foam roller over your body. Foam roller exercises for activation are perfect as a warm-up for your exercise regime, while slow foam roller exercises can help regeneration after sport or everyday stress. You can also release tension if you've not moved much and spent a lot of time sitting down for example with roller-based fascia training. Foam roller exercises are also great for beginners. So get started right away! Here you'll find an overview of all the foam roller exercises

Tibialis Activation

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your lower leg.

Product
Rollout per side
Body part
Lower legs
Training Goals
Activation

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

Product
Rollout per side
Body part
Lower legs
Training Goals
Recovery, Mobility

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.

Product
Rollout per side
Body part
Lower legs
Training Goals
Activation

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.

Product
Rollout
Body part
Thigh
Training Goals
Recovery, Mobility

Hamstring Activation

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.

Product
Rollout
Body part
Thigh
Training Goals
Activation

Glute Massage

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Product
Rollout per side
Body part
Hips
Training Goals
Recovery, Mobility

Glute Activation

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Product
Rollout per side
Body part
Hips
Training Goals
Activation

Tibialis Massage

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.

Product
Rollout per side
Body part
Lower legs
Training Goals
Recovery, Mobility

Tibialis Activation

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your lower leg.

Product
Rollout per side
Body part
Lower legs
Training Goals
Activation

Reverse Crunch

Start in the supine position with the BLACKROLL just above the buttocks. Stand with your legs bent. Lift your legs alternately to the vertical position.

Product
Sets / Reps
1 / 15
Body part
Stomach, Hips
Training Goals
Activation

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